Handstands provide you with many new bodily sensations. Because you spend most of your daily life in an upright position, turning upside down can change how you sense the relationship between different parts of your body. Even if you have no trouble keeping your lower back in good alignment while upright, it’s a completely different feeling when you're upside down. In fact, arching the back in handstand is a common problem. Working against a wall can provide helpful feedback about your body’s alignment.

Stand facing a wall, and kick up into your handstand.

Imagine that you have suspenders that connect your lower ribs to the top of your pelvis. Tighten the imaginary suspenders to bring your ribs and pelvis closer together. This movement will reduce the arch in your lower back. If you have trouble feeling this movement while you’re upside down, practice it standing up. Place your thumbs on your lower ribs and your middle fingers on your pelvis. Practice bringing the two areas of your body closer together and farther apart until the movement becomes familiar.

Reach your feet higher up the wall while you are in your handstand. This action lengthens your entire body and reduces the amount of arch in your back.

Perform your handstand away from the wall. Aim to recreate the sensations of suspenders attaching your ribs to your pelvis and of your feet reaching up to the ceiling. Balancing without the help of the wall takes practice. Keep practicing until it becomes comfortable.

Tip

Strengthening your core muscles can help improve the alignment of your back in a handstand. You can perform planks -- holding your body in a push-up position with your arms straight, abdominals engaged and spine lengthened -- to strengthen these muscles.

References

About the Author

Kat Black is a professional writer currently completing her doctorate in musicology/ She has won several prestigious awards for her research, and has had extensive training in classical music and dance.